Field Hockey Goalie Exercises
Rocking some field hockey goalie exercises is good practice and endurance training for any level goalkeeper. Exercises and/or drills for field hockey goalies are specific to the demands of the position. Working routines is important for training and preparation as a field hockey goalie. Try these exercises into your routine and make the rotation at least every other day.
- Stretching. Yes, stretching. As a goalie you will need to be nimble and flexible. Stretching is necessary to loosing the muscles and elongating the ligaments and tendons to allow you greater ranger of motion. You should stretch the legs with waist bends with the knees straight, hurdles (sit on the ground with one leg bent and lay backwards, stretching the front leg muscles) and splits. This should be a daily routine for your legs.
- Goal Drill. This requires a teammate, coach or friend. What you want is them firing balls off at you in rapid succession and from different points on the field. This will work your vision, reaction to the ball and improve your goalkeeping skills. This exercise should also be a daily routine for the goalie. The part of your game it works is vital to overall success.
- Goal and Pass. This exercise involves receiving a shot and returning the ball to your teammate. It will work reaction time and vision in helping you release the ball quickly to assist in moving an attack forward. Take five shots in succession and return the ball to a moving target. Try working on leads to start and attack of defensive passing to improve position.
- Weight Training. An important regiment for a goalie is working the weights. Leg strength and agility is an important tool for a field hockey goalie. Burst exercise or exercise that is done in quick short bursts is the best training for a goalie. Whether you are lifting weights or running against resistance, do so in quick, short bursts. This will train the muscles to manage the explosion of movement in reacting to a goal attempt. Routines should be three sets of ten repetitions for each burst exercise.